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Martin's Training Journal

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Roffall		...	08-09-2011 @ 15:17
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Bench Bar x loads 40kg x 5 60kg x 5 75kg x 5 70kg x 6 60kg x 10 Kept it light today because I was in jeans, had no spot and was benching on an awkward rack/bench. Strict Press Bar x loads 40kg x 8 40kg x 8 40kg x 8
Roffall		...	10-09-2011 @ 14:39
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Deadlift 60kg x 5 100kg x 5 130kg x 3 145kg x 3 - good form 140kg x 2 120kg x 5 Shrugs 90kg x 8 90kg x 8 90kg x 8 Chin-Ups (Dead-hang) BW x 10 BW x 8 BW x 10 Good session today, mainly focussing on good form on deadlift again. I am extremely slow from the floor so I'm considering doing deficits for a couple weeks as when I get back up to the heavier weights I may stuggle to budge the weight. My lock out is excellent though.
Roffall		...	12-09-2011 @ 20:14
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Bench Bar x Loads 40kg x 5 60kg x 5 75kg x 8 70kg x 8 60kg x 8 - Paused and quite easy I've decided to drop the weight back in my bench because I've been stuck at 85kg x 3 for AGES and I'm hoping this will help. Also I think I'll do at least one set of paused benching each week in preparation for the October competition. Strict Press Bar x 8 40kg x 5 45kg x 5 50kg x 5 Chest Supported Rows 45kg x 5 65kg x 5 75kg x 5 80kg x 5
Roffall		...	14-09-2011 @ 14:03
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Squat Bar x Loads 70kg x 5 100kg x 4 115kg x 2 130kg x 1 - PB 115kg x 5 105kg x 5
Roffall		...	15-09-2011 @ 22:56
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Deadlift 70kg x 5 100kg x 5 120kg x 5 150kg x 3 Deficit Deadlift (3inch?) 70kg x 5 100kg x 5 100kg x 5
Wiegieboard		...	16-09-2011 @ 00:10
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Congrats on the new squat PB. Always good to see you moving forward!
Roffall		...	19-09-2011 @ 20:58
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Bench 50kg x 8 60kg x 8 70kg x 5 77.5kg x 6 77.5kg x 6 65kg x 6 - Paused 65kg x 6 - Paused
Roffall		...	21-09-2011 @ 21:55
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Deadlift 60kg x 5 100kg x 5 From a 2-3inch deficit 100kg x 5 110kg x 5 120kg x 5 120kg x 5 120kg x 5 Gun supersets 6 chinups followed by 6 curls each arm with 12.5kg dumbbells - 3 sets with the last set consisting of 10 reps of both. Pretty easy stuff.
Roffall		...	28-09-2011 @ 19:53
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Squat Bar x 6 60kg x 5 100kg x 4 120kg x 1 135kg x 1 - PB - very fast! 120kg x 3 Stiff-leg deadlift 60kg x 5 100kg x 3 100kg x 3 100kg x 3 I did them double overhand grip and no chalk which probably help my grip a little. My hands were opening a little for the last rep on each set. Abz Decline sit-ups with a 5kg plate on my chest x 12, followed by leg raises x 12 - 3 sets.
Tun		...	28-09-2011 @ 21:20
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5 572.5 kgs @ 100kgs UnEq	Nice squating!
CAB		...	28-09-2011 @ 23:00
Member 2557, 199 posts SQ 150, BP 97.5, DL 202.5 450.0 kgs @ 90.6kgs UnEq	Awesome squats man!
Roffall		...	29-09-2011 @ 20:08
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Post Edited: 29.09.2011 @ 20:09 PM by Roffall Tun said:Nice squating! CAB said:Awesome squats man! Cheers guys! Strict Press Bar x 10 40kg x 5 50kg x 5 55kg x 3 I started with strict press because there were people using the bench. I only did a few sets because the bench became free quite quickly. Bench - Paused Bar x Loads 40kg x 5 60kg x 5 75kg x 2 80kg x 1 90kg x 1 - PB (For paused) 92.5kg x F 80kg x 3 - rep PB (For paused) I'm very happy with my benching today hitting a paused 90kg and getting a triple at 80kg. I'm not too bothered by the failed 92.5kg, I'm pretty confident I'll get it by the end of October. I'm just going to keep practising paused bench from now until the competition on 30th October. Pull-ups - Deadhang BW x 8 BW x 8 BW x 8 Fairly easy sets to finish off the session.
Wiegieboard		...	29-09-2011 @ 21:19
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	not been in for a while. Good lifting today. PBs are always healthy. 92.5kg can't be far off with a 90kg rep. Keep at that s**t, boss!
Roffall		...	01-10-2011 @ 18:36
Member 2117, 118 posts SQ 140, BP 92.5, DL 175 407.5 kgs @ 67kgs UnEq	Deadlift 70kg x 5 100kg x 5 120kg x 5 150kg x 1 160kg x 1 130kg x 5 - 3" Defecit Shrugs 60kg x 12 60kg x 12 80kg x 12 80kg x 12 [Chin-ups BW x 6 +15kg x 6 +15kg x 6 +15kg x 5 BW x 6 Overall an excellent session at the Palace of Arts, 160kg is the most I've lifted since I started to focus on form again. I kept a relatively flat back (maybe a little rounding) and I know for sure that it was 160kg because it was done using calibrated equipment. My 175kg PB was done on a whippy bar so I don't think it really counts. The main thing is I can lift over 155kg which is the current record for scottish powerlifting for under 66kg's.
Wiegieboard		...	01-10-2011 @ 20:07
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Saw your lifting on video today. Good work with the deadlift well done

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